Nutrition and Losing Fat

Dieting and nutrition are closely related, even for many people they are synonyms that can be used interchangeably but actually there is a slight difference in the meaning of the two terms. Dieting is more related to the regime of eating, while nutrition is more concerned with the chemical composition and properties of the foods. Actually, this difference is not that important because the areas overlap significantly, so in this article we shall add some more facts, mainly about the chemical properties of foods, in addition to those that you have learn in the dieting article. So, before getting into more depth with nutrition, you might want to have a look at the dieting article.

As we already mentioned, chemically food is composed of proteins, carbohydrates and fats – or the so called micronutrients. These are the basic substances, though your body needs water, vitamins and minerals as well. Proteins, carbohydrates and fats each have their function for maintaining your body healthy and in good shape. Carbohydrates are the fuel that we need, protein is good for the muscles and the glands and fats are responsible for hormone production and for a healthy nervous system. None of the three micronutrients can be ignored completely, so the secret is how to combine them successfully.

The three micronutrients can be found in any food but there are foods that are particularly rich in one of them. For instance, carbohydrates come from sugars (refined sugar or fruit sugar), starches (potatoes, bread and rice) and fibres. Carbs come from foods like bread, beans, milk, potatoes, sweets, spaghetti, corn, etc. Not all carbs are bad and low-carb diets have been subjected to intensive criticism from many dietologists. For instance fiber, which is the indigestible part of fruits and vegetables, is necessary to the digestive system because it helps to slow down blood sugar metabolism and to keep cholesterol levels normal.

The second major micronutrient is proteins. Athletes love them and proteins are a substantial part of the menu for all muscle-builders. Proteins can be found in meats, legumes, nuts, seeds, and fish, some vegetables like wheat, peas, beans, lentils, so even vegetarians can keep the input of proteins high.

Fats are often pointed out as the main culprit for fat gain, though again, there are good and bad fats. Vegetable fat that comes from the oils in vegetables, nuts, or seeds is useful, while animal fat, except fish, is to be avoided. Again, we have mentioned many times, that totally excluding fats from one's diet is completely wrong but totally excluding animal fat is simply admirable. Of course, if you take milk and meat because of the carbs and proteins in them, you can't skip animal fat completely but taking low-fat milk reduces the daily fat input considerably.

It is not possible in a short article like this one to give a detailed description of proteins, carbohydrates and fats, including all foods that contain them. Such information is found on the labels of foods, so when you go shopping, just have a look at the chemical composition of the products you buy. One final sentence about micronutrients is about their recommended ratio.

Experts don't agree on a particular ratio and the two most commonly quoted ratios are 40-30-30 and 50-35-15 (carbohydrates, proteins, and fats, respectively) but what is seen right away is that carbs should constitute a major part of the food you take. The first ratio (40-30-30) is more acceptable of the supporters of low-carb diets, while the second one (50-35-15) is a more classical one that has been with us for centuries. There is no clear answer which one is better but probably cutting carbs for increasing fats is too much of a sacrifice.

Another vital, though often forgotten ingredient of a good diet are vitamins and minerals. Your body needs small quantities of them daily but when you reduce the input of food, most often this affects negatively the amount of vitamins and minerals you take because naturally vitamins and minerals are obtained from the food. Nowadays, vitamins and minerals are available in the form of tablets as well, so if you fail to obtain them in a natural way, don't forget about their synthetic equivalent. The disbalance of vitamins and minerals in your body can cause serious health problems, so don't underestimate their importance.